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A 1142-Calorie Diet plan created by Suzanne

1100-Calorie Diet
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Suzanne
(Female)
Louisiana, United States
Total Calories: 1142
1. 1142-Calorie Diet Plan
2. 1142-Calorie Diet Plan
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7. 1142-Calorie Diet Plan
8. 1142-Calorie Diet Plan
9. 1142-Calorie Diet Plan
10. 1142-Calorie Diet Plan
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1142 Calories Diet Meal Plan

1100-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 1142-calorie diet plan includes the following food items and may be consumed if it fits your diet and eating patterns.
Macronutrient Summary  |  Macronutrient Analysis  |  Run Meal Health Check
Calorie Breakdown by Meals
Food groups used in this meal plan:
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
33 g - 78%
Total saturated fat in this plan:
12 g - 90%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
342 mg - 175%
Total sodium in this plan:
2073 mg - 133%
Total carbohydrates in this plan:
131 g - 67%
Total dietary fiber in this plan:
20 g - 126%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in this meal plan is at or below limit.    Protein For women, daily recommended minimum protein intake should be 46 gms and 71 gms for pregnant women.
			Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY

NOTE: The total calories in this meal plan is below the recommended minimum hence, the macronutrient summary and analysis, as seen below, may not be accurate or applicable for all the scenarios.
Macronutrient calculation for this 1142 Calories meal plan:
Below is a breakdown of this meal plan along with its macro nutrition calculation. You may simulate changes in macro nutrition levels by changing the default macro ratios seen below.
Choose a Goal   MUSCLE GAIN   MAINTENANCE   GET LEAN
 
PROTEIN
25 - 35%
%
Range in Grams
72 - 100
 
CARBS
40 - 60%
%
Range in Grams
114 - 171
 
FAT
15 - 25%
%
Range in Grams
19 - 32
Based on
Selected Ratio
  Calculated Protein Limit
86 g
  Calculated Carbs Limit
143 g
  Calculated Fat Limit
25 g
Breakfast
163.5 Calories
  10.15   22.81   4.8
Lunch
300.5 Calories
  13.32   39.81   11.57
Dinner
573 Calories
  64.05   41.5   16.23
Snack
105 Calories
  1.29   26.95   0.39
TOTAL  
89 g
Within Range
72 - 100
 
131 g
Within Range
114 - 171
 
33 g
Above Range
19 - 32
Note: The macronutrient summary and simulation, as seen above, is for your reference only. Please consult a professional for your specific needs.

What's in this 1100-calorie diet meal plan?
Print

Suzanne created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Suzanne chose Hard Boiled Eggs - 1 small egg, Vegetable Juice - Mixed Vegetable Juice, Water - 1 cup (8 fl oz) water. For lunch Suzanne chose Cheese - Parmesan Cheese, Flatbread - 1 piece flatbread, Pasta Sauce - Tomato Sauce with Herbs and Cheese, Peppers - Bell Pepper, Spinach - 1/2 cup spinach, Water - 1 cup (8 fl oz) water, Zucchini - 1 baby. For dinner Suzanne chose Broccoli - 1 cup chopped broccoli, Chicken - 1 Fried Breast, Mashed Potatoes - 1 large Potato, Water - 1 cup (8 fl oz) water. For snack Suzanne chose Bananas - 1 medium banana, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1100-calorie meal plan, Suzanne's total caloric consumption added to 1142 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Suzanne for the entire day. Here you will also find the nutrition facts for each of the meal consumed during the day. You are more than welcome to print and or email this 1100-calorie meal to yourself or a friend if you wish.

Feel free to share this on your Facebook profile if you feel that your healthy dieting friends can use this to manage their daily caloric intake and achieve a healthy weight loss.

Meal Plan Created On: Jan 1st, 2017


Macronutrient Ratio for Weight Loss/Gain Analysis

Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 1142 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below.
Goal: Muscle Gain | Higher Carbs
If your goal is to gain muscle then the macronutrient ratio for your meal plan should be 40-60% carbs, 25-35% Protein and about 15-25% Fat.
Macronutrient Ratio - Muscle Gain - Protein: 25-35% | Carbs: 40-60% | Fat: 15-25%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 72 - 100 89 Pass
CARBS 114 - 171 131 Pass
FAT 19 - 32 33 Fail
Goal: Weight Maintenance | Moderate Carbs
If your goal is weight maintenance then the macronutrient ratio for your meal plan should be 30-50% carbs, 25-35% Protein and about 25-35% Fat.
Macronutrient Ratio - Weight Maintenance - Protein: 25-35% | Carbs: 30-50% | Fat: 25-35%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 72 - 100 89 Pass
CARBS 86 - 143 131 Pass
FAT 32 - 44 33 Pass
Goal: Get Lean | Higher Protein
If your goal is to get lean then the macronutrient ratio for your meal plan should be 10-20% carbs, 40-50% Protein and about 30-40% Fat.
Macronutrient Ratio - Get Lean - Protein: 40-50% | Carbs: 10-20% | Fat: 30-40%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 114 - 143 89 Fail
CARBS 29 - 57 131 Fail
FAT 38 - 51 33 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1142 calories meal plan:
  • This meal plan seems to be deficient of some food items that could possibly make it a healthier meal plan. It's lacking food items that are Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1142 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium and High Energy Foods.

The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice.
Meal Plan Items:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Hard Boiled Eggs - 1 small egg 1 57 4.64g 0.41g 3.91g
Vegetable Juice - Mixed Vegetable Juice 1.5 107 5.51g 22.4g 0.89g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 164 10.15g 22.81g 4.8g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cheese - Parmesan Cheese 0.5 56 5.07g 0.46g 3.66g
Flatbread - 1 piece flatbread 1 137 3.74g 18.8g 5.1g
Pasta Sauce - Tomato Sauce with Herbs and Cheese 1 72 2.6g 12.49g 2.35g
Peppers - Bell Pepper 1 31 1.18g 7.18g 0.36g
Spinach - 1/2 cup spinach 1 3 0.43g 0.54g 0.06g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Zucchini - 1 baby 1 2 0.3g 0.34g 0.04g
  Total: 301 13.32g 39.81g 11.57g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 1 31 2.57g 6.04g 0.34g
Chicken - 1 Fried Breast 1 322 57.52g 0.88g 8.1g
Mashed Potatoes - 1 large Potato 1 220 3.96g 34.58g 7.79g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 573 64.05g 41.5g 16.23g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 105 1.29g 26.95g 0.39g
  Total: 1143 88.81g 131.07g 32.99g
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Please be advised that this is a meal plan created by one of our members and is displayed mainly for informational purposes. It may or may not be suitable for you. Please consult your physician before creating and/or adopting any of our member meal plans.
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Nutrition Facts
Serving Size: See Meal Plan
 COUNTING MACROS: TURN ON
When Counting Macros is in ON mode, the calculations below for Macros - Protein, Carbs and Fat, are based on the scenario and the values seen in the ratio selected. 
Calories 1142  Calories from Fat 297
% Daily Value*
Total Fat 32.99g 78%
Saturated Fat 11.71g 90%
Polyunsaturated Fat 6.61g  
Monounsaturated Fat 11g
Cholesterol 341.5mg 175%
Sodium 2072.5mg 133%
Potassium 0mg  
Total Carbohydrates 131.06g 67%
Dietary Fiber 20.45g 126%
Sugars 36.23g | ABOVE RECOMMENDED LIMIT: 25g 145%
Protein 88.81g
Vitamin A 131%
Vitamin C 690%
Calcium 62%
Iron 67%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 300g
Dietary Fiber 25g 30g
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